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Thread: DJ's masters training log.

  1. #41
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    1/18/18

    FS
    barx5
    40x5
    54x5
    70x5
    82x3
    102x5
    115x3
    130x1+4

    Snatch Every 45 sec for 11 rounds
    70kg, no misses
    warmups
    40x3
    50x2
    60x2

    BB Rows
    70x10
    70x10
    70x10
    70x10

    Incline DB curls superset with OH tri press
    20x10
    40x10
    20x10
    40x10
    20x10
    40x10

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  3. #42
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    1/19/18

    OH Press
    barx5
    25x5
    30x5
    35x3
    44x5
    50x3
    56x1+4

    KB Bench
    50x10
    50x10

    DB Bench
    40x10
    40x10
    40x10

    Bent DB rows
    40x15
    40x15
    40x15
    40x15

    Incline DB curls superset with OH tri press
    20x10
    40x10
    20x10
    40x10
    20x10
    40x10

    Rear Delt DB raises
    20x10
    20x10
    15x10
    15x10

    Laterals
    15x10
    15x10
    15x10
    15x10

    40 Sandbag throws.

    1/22/18 - Deload

    Squat
    Barx5
    40x5
    64x5
    82x5
    100x5

    Bench
    barx5
    45x5
    55x5
    65x5

    Chinups
    3x3

  4. #43
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    1/31/18

    Squat
    barx5
    40x5
    60x5
    67x5
    84x5
    100x5
    110x5
    125x5
    143x5+3

    Bench
    barx10
    45x5
    56x5
    67x5
    72x5
    84x5
    94x5+3

    BB Rows
    90x8
    70x12
    70x12
    70x12

    DB curls superset with OH db tri press
    25x12
    40x10
    25x12
    40x10
    25x12
    40x10
    25x12
    40x10

    30 seconds forward jumps over bench
    rest 1 min
    30 seconds side jumps over bench
    rest 1 min
    30 seconds forward jumps over bench
    rest 1 min
    30 seconds side jumps over bench
    rest 1 min
    30 seconds forward jumps over bench
    rest 1 min
    30 seconds side jumps over bench
    rest 1 min

  5. #44
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    2/1/18

    Power clean
    barx5
    40x5
    45x5
    50x5
    57x3
    62x5
    72x5
    82x5

    Deadlift
    82x5
    100x5
    110x5
    125x5
    143x5+3

    KB complex, bent row, clean, swing, clean, press, 30lb KB, 2 rounds of 10reps.

  6. #45
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    2/2/18

    Front Squat
    barx5
    40x5
    56x5
    70x5
    84x3
    92x5
    105x5
    120x5+3

    Press
    barx5
    40x5
    45x5
    50x5
    52x5+3

    BB Rows
    60x12
    90x8
    120x3
    90x8
    60x10

    Ez bar curls
    47kgx5 - just wanted to do a heavy cheater set for fun

    Ez Bar curls superset with Ez bar skull crusher
    27x10
    27x10
    27x10
    27x10
    27x10
    27x10
    27x10
    27x10

    2/6/18

    Squat
    barx5
    40x5
    60x5
    67x5
    84x5
    100x3
    117x3
    134x3
    150x3+3
    150x3+3 - Didn't like the first set after watching video, so did it again.

    Bench
    barx10
    45x5
    60x5
    70x3
    78x3
    90x3
    100x3+3

    Chin ups
    3
    3
    2
    2
    2
    2
    2
    2
    2
    4

    Band tri press superset with DB curls
    10
    25x10
    15
    25x15
    10
    25x10
    10
    20x10
    10
    20x10
    10
    20x10

    KB complex 3 rounds

    row, clean, swing, power clean, press =1 rep, 5 reps per side is 1 round. used 30lb kb

  7. #46
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    2/8/18

    Power cleans
    barx5
    40x5
    45x5
    50x5
    57x3
    70x3
    76x3
    86x3
    86x3 - First set was shit, over pulled, this set much better

    Deadlift
    86x5
    100x3
    117x3
    134x3
    150x3+3

    KB rows
    50x10
    50x10
    50x10

    KB complex 4 rounds

    row, clean, swing, power clean, press =1 rep, 5 reps per side is 1 round. used 30lb kb

  8. #47
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    2/9/18

    Front squat
    barx5
    40x5
    56x5
    70x5
    84x3
    100x3
    112x3
    126x3+3

    Snatch
    40x2
    50x2
    60x2
    70x1
    75x1
    80x1
    85x1
    85x1

    BB Row
    70x10
    70x10
    70x10

    Trap Bar carries
    325 -50ft
    235 - 50ft
    285 - 50ft
    285 - 100ft

  9. #48
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    2/12/18

    Squat
    barx10
    40x5
    60x3
    67x5
    84x5
    100x3
    125x5
    142x3
    160x1+3

    Bench
    40x10
    56x5
    67x3
    84x5
    95x3
    105x1+3

    BB rows
    60x10
    60x10
    60x10
    60x10

    Ez bar curls, superset with OH tri press
    27x10
    27x10
    27x10
    27x10
    27x10
    27x10
    27x10
    27x10

  10. #49
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    2/13/18

    Power cleans
    40x5
    45x5
    50x5
    60x3
    70x3
    80x3
    90x1+2 Rep record

    Deadlift
    90x5
    110x5
    125x3
    142x3
    160x1+5

    KB rows -lbs
    50x15
    50x15
    50x15

    DB curls superset with miniband tri press
    25x10
    10
    25x10
    10
    25x10
    10
    25x10
    10
    25x10
    10

    Trap bar Carries in feet
    285x50
    285x50
    285x100
    335x50

  11. #50
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    2/15/18

    Front squat
    barx5
    40x5
    50x5
    60x5
    70x5
    84x3
    100x3
    120x3
    133x1+3

    Snatch
    40x2
    50x2
    60x2
    70x0
    70x1
    70x1
    70x1 - Was not doing well today, not patient enough, and being tired wasn't helping. Maybe I'll switch to snatch first then front squats.

    BB Rows
    70x10
    70x10
    70x10

    EZ bar curls superset with EZ bar oh tri press
    27x10
    27x10
    27x10
    27x10
    27x10
    27x10

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